Malaika Arora shares five strengthening exercises (with ankle weights) for those suffering from back pain; Here’s how this can help

This includes (each exercise for two sets)

1. Back extension with 10x twist

2. Back extension with leg lift 10x

3. Back leg lift + reverse arm lift 10x

4. L sit and raise a single leg over a yoga block 10x

5. Seated L-sitting single leg lifting over yoga blocks (another variation) 20 seconds

But how exactly does this exercise work to relieve back pain?

Pawan Behal, a fitness consultant in Shahkot Punjab, says, “Malaika Arora’s spine and hip flexor strengthening exercises target key muscle groups that play a pivotal role in supporting the spine and maintaining proper posture. When these muscles are weak or unbalanced, it can lead to undue stress on the spinecontributes to back pain.”

Specifically, he says, the exercises he recommends, like back extensions and leg raises, focus on strengthening the erector spinae muscles, which run along the length of your spine. These muscles help you maintain an upright posture and protect your spine during movement. Strong erector spinae muscles can reduce the strain on your lower back, relieving pain.

“The hip flexors, the muscles that connect your upper leg to your pelvis and lower back, can also become tight and short because prolonged sitting or inactivity. This tightness can pull your lower back, causing discomfort. Regular hip flexor exercises help improve flexibility and range of motion in this muscle, reduce the pull on your lower back and promote better posture,” he adds.

Overall, by strengthening and increasing flexibility in these muscle groups, these exercises can reduce back pain by:

Reduce stress on the spine: Strong muscles provide better support, reducing the load on your spine.

Improve posture: Correcting postural imbalances helps distribute weight evenly throughout your body, preventing strain in specific areas.

Improve core stability: A strong core provides a solid foundation for your spine, reducing the risk of injury.

Increase flexibility: Flexible muscles allow for greater freedom of movement and less tension on your back.

Improper form can put undue stress on your back and exacerbate your pain. (Source: Getty Images/Thinkstock)

What is the role of ankle weights in increasing the effectiveness of this exercise?

Behal says, “Ankle weights add resistance to the movement, increasing the workload on your muscles and making the exercise more challenging. This increased challenge leads to greater muscle activation and strength gains over time. Stronger muscles, as discussed earlier, provide more support good for your spine and can help with back pain.

Notes: However, it is important to consult with a qualified healthcare professional or fitness instructor before using ankle weights if you have chronic back pain. Adding extra weight can put extra stress on your spine, which can worsen your pain if not done correctly or with appropriate guidance.

Precautions or modifications to consider

Here are some general precautions to keep in mind:

Start slowly and gradually increase the intensity: Don’t try do too soon. Start with fewer repetitions or shorter durations and gradually progress as your strength and endurance increase.

Focus on correct form: wrong form can put undue stress on your back and worsen your pain. It is better to do fewer repetitions with proper form than many with bad form.

Listen to your body: If you experience pain during exercise, stop immediately and consult a health professional.

Modify the exercise as needed: Depending on your situation, you may need to change some exercises or avoid certain movements altogether. A qualified fitness instructor can recommend appropriate modifications.